Coan/Phillipi 10 week Deadlift Routine - Journal

[TallBill]

About a year ago I maxed out my deadlift at 495, because of personal life issues it fell. Recently I got it back up to 475 along with a squat of 385, then I hit a nasty hip flexor issue that I've experienced before. Anyways I'm pulling again but pretty upset; I pulled 455 last week and barely got it, then failed 455 this week.

So let the new program commence next week! 500 is my target weight for the end. If it's successful, I'll take a week or two off and do it again.

http://tsampa.org/training/scripts/coan_phillipi_deadlift/

Week 1

Deadlift (75%): 1x2 @ 375 lbs
Speed deadlift (60%): 8x3 @ 300 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 2

Deadlift (80%): 1x2 @ 400 lbs
Speed deadlift (65%): 8x3 @ 325 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 3

Deadlift (85%): 1x2 @ 425 lbs
Speed deadlift (70%): 6x3 @ 350 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 4

Deadlift (90%): 1x2 @ 450 lbs
Speed deadlift (75%): 5x3 @ 375 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 5

Deadlift (80%): 3x3 @ 400 lbs
Speed deadlift (65%): 3x3 @ 325 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 275 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 425 lbs
Speed deadlift (70%): 3x3 @ 350 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 295 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 450 lbs
Speed deadlift (75%): 3x3 @ 375 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 320 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 475 lbs
Speed deadlift (70%): 3x3 @ 350 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 340 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 490 lbs
Speed deadlift (70%): 2x3 @ 350 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 340 lbs
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 500 lbs
Speed deadlift (60%): 2x3 @ 300 lbs (rest as needed b/w sets)

Week 11: Meet day/max attempt


Power shrugs will be new to me, but shouldn't be too difficult to pick up on. I've also never done stiff legged deadlifts but the motion seems natural enough. I haven't done good mornings in a long time, but also shouldn't be that big of a deal.

For my additional leg work each week I'll probably do trap bar deadlifts and/or BB hack squats. Never done the hack squat, but I'll see how much I like it this week. Doing these instead of regular squats should help save my hip flexor which really flares up doing wide stanced squats.

 

[Lamont Burns]

Good luck man. Curious about how you will like hack squats... I have been interested but never done them. Looks like a weird behind the legs deadlift or something.

Just curious, do you add any work besides back/legs? I love these programs b/c I love to deadlift but I can never figure out how to work in chest/triceps/shoulders efficiently.

 

[BlackTigers]

This is insane. Let me know how it goes....I wouldn't mind getting to a 450lb dead lift in 2.5 months.

 

[TallBill]

Just curious, do you add any work besides back/legs? I love these programs b/c I love to deadlift but I can never figure out how to work in chest/triceps/shoulders efficiently.

Yeah, I'm thinking I'll work in all of the above 2x a week; doing one heavier low rep day and one lighter high rep day.

 

[Lamont Burns]

in for updates!

 

[Deeko]

That's a lot of deadlifting. Good luck.

 

[TallBill]

Anyone with experience on stiff leg deads, any idea what kind of #'s I should be trying for? Just a ballpark with the weight, because I'm really unsure about it.

 

[TallBill]

That's a lot of deadlifting. Good luck.

Yeah, I feel confident that I'll be able to make it through this cycle, since I've been at 495 before. I'll probably do a week or two of deficit lifts in between, then go for 550 and see whats in me.

 

[Eric62]

My 2 cents:
If you're an ectomorph like me, chances are you're prone to overtraining.
If after 10 weeks on this routine you end up losing strength - then you'll know that's the case and will be able to modify you training philosophy...

 

[TallBill]

My 2 cents:
If you're an ectomorph like me, chances are you're prone to overtraining.
If after 10 weeks on this routine you end up losing strength - then you'll know that's the case and will be able to modify you training philosophy...

Yeah, I had so-so gains deadlifting every other week for a while, with a rack pulls on the in between week. The more I read about it though the more that I'm convinced that the speed deadlifts will help recruit rapid force development. I've felt slow off the ground for a while now. I guess I'll have a better idea in 3 months.

 

[Eric62]

I deadlift every 9 to 10 days. I tried every week many many times and I always ended up losing strength by the 4th or 5th week. I also tried every other week, and also lost both strength and coordination inside a month.
You're 20 years younger and presumably better at recovery then I am - but if all else fails, then try a 1 1/2 week rotation

Your speed training strategy is used extensively by Westside BB. Certainly worth a try...

 

[TallBill]

I deadlift every 9 to 10 days. I tried every week many many times and I always ended up losing strength by the 4th or 5th week. I also tried every other week, and also lost both strength and coordination inside a month.
You're 20 years younger and presumably better at recovery then I am - but if all else fails, then try a 1 1/2 week rotation

Your speed training strategy is used extensively by Westside BB. Certainly worth a try...

True, time is on my side. I fully expect this plan to work for one rotation. After a 1-2 week break I'll shoot for 550, and thats when things might get tricky. I could see falling into a 9-10 day rotation myself, I'm curious what your other leg work looks like. Simply squatting scares me, since I'm prone to hip issues when I do both. Hopefully the hack squat + trap deadlift works out ok.

 

[Eric62]

Yea I squat - but only in a cage (except in competition) with the crossbars set so my forearms hit just after parallel.
I have small (weak) hips - so I usually put on powerlifting briefs at 4 plates, and a suit on at above that.

 

[Deeko]

A couple of the bigger guys at my gym - APF lifters - are big advocates of the speed deadlifts. My coach is not (and he was coached by Doyle Kennedy, one of the best deadlifters of all time), but its worth a shot. Might as well try it for a cycle.

 

[Deeko]

True, time is on my side. I fully expect this plan to work for one rotation. After a 1-2 week break I'll shoot for 550, and thats when things might get tricky. I could see falling into a 9-10 day rotation myself, I'm curious what your other leg work looks like. Simply squatting scares me, since I'm prone to hip issues when I do both. Hopefully the hack squat + trap deadlift works out ok.

Have you ever tried box squatting? Since the end result is doing a squat from a dead stop, a narrow-stance box squat is supposed to help with your deadlift.

 

[TallBill]

Have you ever tried box squatting? Since the end result is doing a squat from a dead stop, a narrow-stance box squat is supposed to help with your deadlift.

Yeah, I've done them a few times. I could see incorporating them again.

 

[TallBill]

Week 1

1x2x375 - Lighter than what I usually do so nothing special. Although I was still sore from trap deads on friday and playing volleyball on saturday.

8x3x305 - Speed deadlifts, felt pretty good. These should definitely help me nail down my form a little more. A beefcake guy at the gym laughed at me for pulling so little (I haven't pulled anything under 405 for a long time).

Assistance lifts - I substituted a yates row for the bent over row, it feels more comfortable. I also substituted an underhand grip cable row for the lat pulldowns, its just easier on my shoulders. First time doing SLDL and they felt kinda ok.

3 rounds total

Stiff legged deadlifts - 8x185
Yates Row - 8x185
Underhand cable row - 8x130
Good mornings - 8x155

I've never done any kind of circuit like this before and it felt kind of nice. My traps, lower back, and ass are all gonna be really sore in a few days.

 

[TallBill]

Week 2 - Well I did my week 2 lifts a day early, kinda sick, and feel nasty in general. I really have been feeling like crap all week, but I really wanted to get this in.

Deadlift (80&#37: 1x2 @ 405 lbs - Nothing too tricky here, I'm still feeling a little off but so it goes.

Speed deadlift (65%): 8x3 @ 325 lbs - Felt pretty good on these. Really focusing on starting position + leg drive.

Assistance lifts - 3 rounds

Stiff-leg deadlift: 8x195
Yates row: 8x195
Underhand cable row: 8x140
Good morning: 8x165

Was smoked by the end of round 3. Not sure if I could have done a 4th if I really felt like it.

 

[TallBill]

Week 3 - Ugh, I'm fried. lol

Deadlift (85&#37: 1x2 @ 425 lbs - Was feeling sleepy during my warmup lifts, but knocked this one out solid.

Speed deadlift (70%): 6x3 @ 350 lbs - Was a dead monkey by the end of this.

Assistance lifts - 3 rounds

Stiff-leg deadlift: 8x205
Yates row: 8x205
Underhand cable row: 8x150
Good morning: 8x165

So exhausted. My hands are worn out too. Had a finger injury going into today but turned out not to effect the day at all.

 

[Koing]

Good stuff Bill!

I did 195.45kg at lunchtimes (stupid mix of kg and lb weights!), felt strong. Hoping to bust out a PB next week or so

Koing

 

[TallBill]

Week 4 - Giddyup!

Deadlift (90&#37: 1x2 @ 450 lbs - Had lots of energy today, great strength off the bat.

Speed deadlift (75%): 5x3 @ 375 lbs (90-120 sec rest b/w sets) - Eww! Got heavy by set #5.

Assistance lifts - 2 rounds :
Stiff-leg deadlift: 8x205
Bent over row: 8x205
Underhand cable row: 8x150
Arched back good morning: 8x155

Ran out of time after round #2, have to go work. Round 3 would have been doable, but tough. I'll kick in some extra back work on Saturday.

The 450 double is the heaviest double that I've ever done. I'm personally not super impressed with the #, but it went up moderately easy and I'm on the road to my goal.

Next week the format switches a bit, so we'll see how it goes.

 

[Koing]

Week 4 - Giddyup!

Deadlift (90%): 1x2 @ 450 lbs - Had lots of energy today, great strength off the bat.

Speed deadlift (75%): 5x3 @ 375 lbs (90-120 sec rest b/w sets) - Eww! Got heavy by set #5.

Assistance lifts - 2 rounds :
Stiff-leg deadlift: 8x205
Bent over row: 8x205
Underhand cable row: 8x150
Arched back good morning: 8x155

Ran out of time after round #2, have to go work. Round 3 would have been doable, but tough. I'll kick in some extra back work on Saturday.

The 450 double is the heaviest double that I've ever done. I'm personally not super impressed with the #, but it went up moderately easy and I'm on the road to my goal.

Next week the format switches a bit, so we'll see how it goes.

Is the 450 a 2RM?

Koing

 

[TallBill]

Technically yes, by 5 lbs. Gonna be a while before I'm happy about my deadlift again.

 

[Koing]

Technically yes, by 5 lbs. Gonna be a while before I'm happy about my deadlift again.

I see mate.

I like to see HUNGER

Koing

 

[TallBill]

Week #5

Deadlift: 3x3 @ 405 lbs
Speed deadlift: 3x3 @ 325 lbs


Assistance Lifts:

Power shrugs (60% of current): 3x5x275 lbs
Stiff-leg deadlift: 3x5x225
Bent over row: 3x5x225
Underhand cable row: 3x5x160
Arched back good morning: 3x5x165

Worked at at 2:30 pm yesterday which is early in the day for me so energy was low. Felt good though on the last two sets at 405. Nothing amazing for me.

Was my first time doing power shrugs ever, seemed weird but a good tool to use.